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| Source: Rob Macklem's Flickr |
Sprint
10 Sets of 30 Yards*
*Sprint 30 yards, jog back and immediately start next set.
Power Skip + Backwards Run
5 Sets of 30 Yards*
*Power skip 30 yards, backwards run to starting position, then rest 45 seconds before next set.
Box Jumps
15 Jumps*
*Choose highest height possible. Jump up to box, STEP down and repeat.
Shot Put/Med Ball Jump & Throw (Video)
10 Throws for Distance*
*Hold shot/med ball with both hands against chest. Jump and throw shot/med ball for distance.
Wide Stance Straight Leg Good Morning (Video)
3 Sets of 4 Reps*
*Work up to weight where you can maintain proper form.
Jerk from Rack
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
5 Set of 3 Reps @ 85%
Vertical Jump with Bar Above Knee with Snatch Grip (Video)
3 Sets of 3 Reps @ 50%
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